Avocado vs. Arugula — In-Depth Nutrition Comparison
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What are the main differences between avocadoes and arugula?
- Avocadoes are richer in fiber, vitamin B5, vitamin B6, copper, and vitamin E, while arugula is higher in vitamin K, vitamin A, calcium, and iron.
- Arugula's daily need coverage for vitamin K is 73% higher.
- Arugula has 25 times less saturated fat than avocadoes. Avocadoes have 2.126g of saturated fat, while arugula has 0.086g.
We used Avocados, raw, all commercial varieties and Arugula, raw types in this comparison.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +31.4% |
| Contains more CopperCopper | +150% |
| Contains more ZincZinc | +36.2% |
| Contains less SodiumSodium | -74.1% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more MagnesiumMagnesium | +62.1% |
| Contains more CalciumCalcium | +1233.3% |
| Contains more IronIron | +165.5% |
| Contains more ManganeseManganese | +126.1% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +381.4% |
| Contains more Vitamin B1Vitamin B1 | +52.3% |
| Contains more Vitamin B2Vitamin B2 | +51.2% |
| Contains more Vitamin B3Vitamin B3 | +469.8% |
| Contains more Vitamin B5Vitamin B5 | +217.8% |
| Contains more Vitamin B6Vitamin B6 | +252.1% |
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin AVitamin A | +1600% |
| Contains more Vitamin KVitamin K | +417.1% |
| Contains more FolateFolate | +19.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2121.2% |
| Contains more CarbsCarbs | +133.7% |
| Contains more OtherOther | +12.9% |
| Contains more ProteinProtein | +29% |
| Contains more WaterWater | +25.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +19898% |
| Contains more Poly. FatPolyunsaturated fat | +469.3% |
| Contains less Sat. FatSaturated fat | -96% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 21µg | 108.6µg | 73% |
| Monounsaturated fat | 9.799g | 0.049g | 24% |
| Fats | 14.66g | 0.66g | 22% |
| Fiber | 6.7g | 1.6g | 20% |
| Vitamin B5 | 1.389mg | 0.437mg | 19% |
| Calcium | 12mg | 160mg | 15% |
| Vitamin B6 | 0.257mg | 0.073mg | 14% |
| Copper | 0.19mg | 0.076mg | 13% |
| Vitamin A | 7µg | 119µg | 12% |
| Vitamin E | 2.07mg | 0.43mg | 11% |
| Iron | 0.55mg | 1.46mg | 11% |
| Polyunsaturated fat | 1.816g | 0.319g | 10% |
| Saturated fat | 2.126g | 0.086g | 9% |
| Vitamin B3 | 1.738mg | 0.305mg | 9% |
| Manganese | 0.142mg | 0.321mg | 8% |
| Calories | 160kcal | 25kcal | 7% |
| Vitamin C | 10mg | 15mg | 6% |
| Folate | 81µg | 97µg | 4% |
| Magnesium | 29mg | 47mg | 4% |
| Vitamin B2 | 0.13mg | 0.086mg | 3% |
| Potassium | 485mg | 369mg | 3% |
| Zinc | 0.64mg | 0.47mg | 2% |
| Vitamin B1 | 0.067mg | 0.044mg | 2% |
| Carbs | 8.53g | 3.65g | 2% |
| Protein | 2g | 2.58g | 1% |
| Sodium | 7mg | 27mg | 1% |
| Net carbs | 1.83g | 2.05g | N/A |
| Sugar | 0.66g | 2.05g | N/A |
| Starch | 0.11g | 0% | |
| Phosphorus | 52mg | 52mg | 0% |
| Selenium | 0.4µg | 0.3µg | 0% |
| Choline | 14.2mg | 15.3mg | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
41%
Minerals Daily Need Coverage Score
21%
28%
Comparison summary
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 1.39g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Arugula is lower in Saturated fat (difference - 2.04g)
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 8)
Which food is cheaper?
Arugula is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.